Standing Hamstring Stretch

  1. Stand tall with your left foot a few inches in front of your right foot and your left toes lifted.

  2. Bend your right knee slightly and tighten your core.

  3. Lean forward from your hips, and rest both palms on top of your right thigh for balance.

  4. Hold for 30 seconds.

  5. Do not force the stretch, keep it slow and controlled.

  6. Repeat for the opposite leg.

Standing Quad Stretch

  1. Pull your leg backwards by holding your ankle with your hand.

  2. Hold onto something with the other hand to aid balance if needed.

  3. Hold for 30 seconds.

  4. Do not force the stretch, keep it slow and controlled.

  5. Repeat for the opposite leg.

Calf Stretch

  1. Place your hands on a wall clear of obstructions.

  2. Keep your back knee straight with your heel firmly on the floor and toes pointing forward.

  3. Lean towards the wall by bending the front leg until a gentle stretch is felt in the calf.

  4. Hold for 30 seconds.

  5. Do not force the stretch, keep it slow and controlled.

  6. Repeat for the opposite leg

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